Intermittent Fasting for Weight Loss: A Guide to Macronutrient Ratios

Are you considering intermittent fasting for weight loss? If so, there’s one important aspect you need to consider: macronutrient ratios. The amount of protein, fat, and carbohydrates you consume can have a significant impact on your results. In this article, we’ll break down the best macronutrient ratios to accelerate fat loss while following the intermittent fasting protocol.

Understanding Macronutrients

Before we dive into the details, let’s quickly review what macronutrients are. They consist of proteins, fats, and carbohydrates. Each plays a crucial role in our diet and affects our body differently. Finding the right balance is key to achieving your weight loss goals.

Calculating Macronutrient Ratios

To illustrate how macronutrient ratios work, let’s take a look at a case study. Meet Sarah, a 30-year-old woman who wants to lose 30 pounds before her wedding in six months. She sought the guidance of Mike Cola, a celebrity fitness trainer and gym owner with over 30 years of experience.

Mike started Sarah on a 16:8 intermittent fasting protocol, which involves fasting for 16 hours and consuming all her calories within an 8-hour eating window. Skipping breakfast and drinking black coffee in the morning became a part of her routine.

Now, let’s talk numbers. Sarah weighed 150 pounds and had a body fat percentage of 35%. Using formulas to determine macronutrient recommendations, Mike calculated that Sarah needed roughly 100 grams of protein and 100 grams of fat per day. This equated to around 400 calories from protein and 900 calories from fat.

For carbohydrates, Mike took Sarah’s total body weight of 150 pounds and multiplied it by 11. This resulted in a target calorie intake of 1,650. Since Sarah was already consuming 1,300 calories from protein and fat, she was left with 350 calories for carbohydrates. With 4 calories per gram of carbohydrates, this came out to around 87.5 grams.

The Ideal Macronutrient Ratios for Weight Loss

Based on these calculations, Sarah’s macronutrient ratios were as follows:

  • Protein: 25-30% of her total calorie intake
  • Fat: 60% of her total calorie intake
  • Carbohydrates: 15% of her total calorie intake

These ratios provided a solid foundation for accelerating fat loss while intermittent fasting. By focusing on adequate protein and healthy fats, Sarah would feel satisfied and maintain muscle mass during her weight loss journey. The limited carbohydrate intake would encourage her body to become more efficient at burning fat for fuel.

Overcoming Plateaus

What if Sarah hit a weight loss plateau? Mike had a solution for that too. If Sarah stopped losing weight after several weeks, he would recommend a diet break. This involved increasing her calorie intake for a short period to revitalize her metabolism.

Contrary to popular belief, eating more can actually help break a weight loss plateau. By slightly increasing her calories, Sarah’s metabolism would receive a boost, preventing it from adapting to the lower calorie intake. After a few days of increasing her calories, Mike would recalculate Sarah’s macronutrient ratios and make necessary adjustments.

The Right Meal Plan

Alongside macronutrient ratios, the quality of food matters too. Mike insisted on a whole foods diet rich in natural, unprocessed foods. This meant avoiding junk food, processed snacks, and empty calories.

To meet her protein requirements, Mike suggested lean meats like chicken, fish, and grass-fed beef. Every four ounces of these meats contains roughly 25 grams of protein. Additionally, Mike recommended pastured-raised eggs, which provide about 8 grams of protein per egg.

For healthy fats, Mike encouraged Sarah to consume foods like salmon, avocado, and eggs. These foods naturally contain good fats, making it easier to reach the desired fat intake without overwhelming herself. Mike also emphasized the importance of high-fiber, low-calorie foods like broccoli and cauliflower to provide necessary carbohydrates while keeping overall intake low.


When it comes to intermittent fasting for weight loss, macronutrient ratios play a crucial role. Finding the right balance of protein, fat, and carbohydrates can accelerate fat loss and help you achieve your goals. Remember to personalize your approach based on your body and consult with a professional if needed.

If you want more guidance on meal plans and achieving body fat loss with intermittent fasting, check out Mike’s video here. Discover how one of his male personal trainer clients lost 14 pounds in just one month following an exact meal plan similar to Sarah’s. Get inspired and begin your own weight loss journey today!

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